Understanding How Many Calories in a Piece of Salted Biscuits

December 7, 2025 •

4 min read

A single small saltine cracker contains approximately 13 calories, but the number of calories in a piece of salted biscuits varies significantly depending on the brand, size, and ingredients. Understanding the factors that influence this range is key to making informed dietary choices.

Quick Summary

The calorie count for a piece of salted biscuit is highly variable based on brand and size. Common commercial biscuits can range from 13 to over 50 calories each, often containing high levels of sodium and saturated fat.

Key Points

Calorie Variation: A single piece of salted biscuit can range from approximately 13 to over 50 calories, depending on brand, size, and ingredients.
High Sodium Content: A major nutritional concern is the high level of sodium in many commercial salted biscuits, which can negatively impact blood pressure.
Refined Ingredients: Many varieties are made with refined flour and saturated fats, offering minimal nutritional value beyond calories and contributing to weight gain.
Check Labels for Healthier Options: Look for biscuits made with whole grains, lower sodium, and no trans fats to make a better choice.
Practice Portion Control: Limiting intake is crucial for managing calories and sodium. Measuring a single serving is better than eating directly from the box.
Homemade Advantage: Making your own biscuits provides full control over the ingredients, allowing you to create healthier, low-sodium versions.
Pair for Balance: Combining a biscuit with a healthy topping like hummus or cheese can add beneficial protein and fiber, making it a more balanced snack.

The Calorie Range: Why It Varies So Much

There is no single, fixed answer to how many calories are in a piece of salted biscuits because the term can refer to a wide variety of products. Factors such as a biscuit's size, thickness, ingredients (e.g., amount of flour, type of fat), and brand formulation all play a critical role in determining its final calorie count. A light, thin cracker will naturally have far fewer calories than a denser, richer buttery biscuit, even if both are considered 'salted'. This is why checking the nutrition label on the specific product is the most reliable way to know for sure.

Calorie Breakdown by Popular Biscuit Types

To provide a clearer picture, here are some examples of different types of salted biscuits and their approximate calorie counts per piece or serving based on various nutritional databases:

Square Saltine Crackers: Often cited as one of the lowest-calorie options, a single square saltine cracker typically contains around 13 calories.
Tuc Original Salted Biscuits: A smaller, richer biscuit, a 4g piece of a TUC Original Salted Biscuit has about 18 calories.
Karachi's Salt Biscuit: A larger, denser piece from this bakery can pack around 52 calories per biscuit.
Best Bakery Salty Biscuits: One cookie from this bakery has approximately 50 calories, with a high fat content.
Peak Freans Saltish Biscuits: A 28-gram serving (often several biscuits) contains about 130 calories.

These examples illustrate the wide range and highlight why portion size and type are so important when considering your caloric intake from biscuits.

Beyond Calories: The Full Nutritional Profile

While calories are a key metric, they don't tell the whole story. Many salted biscuits, especially those that are commercially produced, come with other nutritional considerations that are important for overall health.

High Sodium Content: A significant drawback of salted biscuits is their high sodium level. Some brands can contain a considerable percentage of the recommended daily sodium intake in just one serving. Excessive sodium consumption can lead to elevated blood pressure and an increased risk of heart disease.
Refined Carbohydrates and Fats: Most mass-produced biscuits are made from refined wheat flour and vegetable oils, which contribute to a high carbohydrate and saturated fat count. Some older products may even contain industrially produced trans fats, which are detrimental to heart health.
Lack of Fiber and Nutrients: Biscuits are often calorie-dense but nutrient-poor. They generally lack significant amounts of dietary fiber, vitamins, or minerals, especially when made from refined flours.

Comparing Salted Biscuits to Common Snacks

To put the calorie content of salted biscuits into context, it is helpful to compare them with other common snack options. This comparison helps illustrate why portion control is essential and highlights healthier alternatives.


Snack Item	Typical Serving Size	Approx. Calories	Key Nutritional Insights
Salted Biscuits	3-4 biscuits	50-80 kcal	Often high in sodium, refined carbs, and saturated fat.
Air-popped Popcorn	20 grams	100 kcal	Low in calories, high in fiber, and whole grain.
Rice Cakes	1 plain cake	35 kcal	Very low calorie, but can lack fiber. Look for brown rice versions.
Almonds	28 grams (about 23 nuts)	160 kcal	Higher in calories, but rich in healthy fats, protein, and fiber.
Apple Slices	95 grams	50 kcal	Naturally sweet, high in fiber, vitamins, and minerals.

The Impact of Ingredients on Caloric Content

Understanding the basic ingredients of a salted biscuit provides insight into its caloric makeup. The primary components are usually flour, a source of fat (like butter or vegetable oil), salt, and a leavening agent. The type and amount of fat used significantly impact the final calorie count. For example, a buttery, shortbread-style biscuit will be much more calorie-dense than a leaner, water-based cracker. The use of refined white flour adds calories from carbohydrates but offers little in terms of nutritional value like fiber, while whole-grain flour options are slightly better.

Making a Healthier Snack Choice

For those who enjoy salted biscuits but want to make more health-conscious decisions, here are some actionable tips:

Read the Label: Compare brands, paying close attention to serving size, sodium levels, and saturated fat content.
Choose Whole Grains: Opt for whole-grain or multigrain crackers over those made with refined white flour. These options often provide more fiber, which promotes satiety.
Control Portions: Instead of mindlessly snacking from the box, count out a single serving and put the rest away.
Pair with Nutrients: Transform your biscuit into a more balanced snack by pairing it with a healthy topping. Consider hummus, low-fat cheese, or a vegetable spread to add protein and fiber.
Consider Homemade: Baking your own salted biscuits allows for complete control over ingredients, including the type of flour, amount of salt, and quality of fat. You can find healthier recipes online, such as this one for homemade salted cookies.

Conclusion: The Bottom Line on Salted Biscuits

The number of calories in a piece of salted biscuits is not a single value but a wide-ranging figure dependent on product specifics. While individual pieces can be relatively low in calories, the primary health concerns with these snacks revolve around high sodium, refined ingredients, and saturated fat content. For the health-conscious consumer, moderation is key, as is the practice of checking nutritional labels and considering healthier alternatives, such as homemade options or whole-grain crackers. By understanding the nutritional landscape of these popular snacks, you can enjoy them responsibly as part of a balanced diet.

Frequently Asked Questions

Salted biscuits can be fattening if consumed in large quantities, primarily due to their high content of refined carbohydrates, saturated fats, and dense calories. While a single piece may be low in calories, multiple servings can add up quickly.

The main nutritional drawback is the high sodium content. Many brands pack a significant amount of sodium, which can contribute to high blood pressure and other health issues if consumed excessively.

No, calorie counts vary widely by brand and size. For example, a small saltine cracker is much lower in calories than a larger, thicker, or buttery bakery biscuit.

They can be included in a weight loss diet in moderation and with careful portion control, but they are not the ideal choice. Prioritize whole foods rich in nutrients and fiber to promote satiety.

When choosing, look for options made with whole grains and a lower sodium content. Avoid products with hydrogenated oils or high amounts of added sugar.

Yes, making them at home is a better option. It gives you control over the ingredients, allowing you to reduce sodium, use healthier flours, and avoid unhealthy fats.

The terms are often used interchangeably, but a 'cracker' typically refers to a thinner, crispier, and often savory product. The term 'biscuit' can refer to a wider variety of baked goods depending on the region.